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best and 1-3 other options to choose from. You get a maximum of four suggestions per day and there are 19 different
workouts in total. Suggestions include workouts from the
cardio
,
strength
and
supportive
training categories.
FitSpark workouts are ready-made
defined by Polar. The workouts include instructions on how to
perform the exercises and real-time step-by-step guidance to ensure you exercise safely and with proper technique. All
workouts are time-based, and they are adjusted based on your current fitness level, making the sessions suitable for
everyone, regardless of fitness level. The FitSpark workout suggestions are updated after each training session (including
training sessions done without FitSpark), at midnight and when you wake up. FitSpark keeps your training versatile with
different types of daily workouts to choose from.
How is your fitness level determined?
Your fitness level is determined for every workout suggestion based on your:
l
Training history (average weekly heart rate zone realization from the previous 28 days)
l
VO2max (from the
on your watch)
l
You can start using the feature without any training history. However, FitSpark will work optimally after 7 days of use.
The higher the fitness level is, the longer the durations of the training targets are. The most demanding
strength targets are not available at low fitness levels.
What type of exercises are included in the training categories?
In cardio sessions you’re guided to train in different heart rate zones for different durations. Sessions include time-
based warm-up, work and cool-down phases. Cardio sessions can be completed with any sport profile on your watch.
Strength sessions are circuit training type workouts consisting of strength training exercises with time-based guidance.
Bodyweight workouts can be done using your own body as resistance - there is no need for additional weights. In
circuit training workouts you need a bumper plate, a kettlebell or dumbbells to perform the exercises.
Supportive sessions are circuit training type workouts consisting of strength
and
mobility exercises with time-based
guidance.
FitSpark on your watch
In time view, use the UP and DOWN buttons to navigate to the
FitSpark
watch face.
The
Fitspark
watch face includes the following views for different training categories:
PROGRAM WATCH FACE:
If you have an active Running Program in Polar Flow your FitSpark suggestions
are based on the Running Program training targets.
Press OK in the
Fitspark
watch face to view the workout suggestions. The most suitable workout for you based on
your training history and fitness level is shown first. Scroll down to see other optional workout suggestions. Choose a
workout suggestion by pressing OK to see detailed breakdown of the workout. Scroll down to see the exercises
included in the workout (strength and supportive workouts) and choose an individual exercise for detailed instructions
